Download Nutrition Analysis Really Good 131013

Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Student ID(s)#:
Student Name(s): Ova Achiva
Team Name: N/A
Lab Assignment #: 6
Lab Title: PLM Nutrition Analysis
Date: 131013
PURPOSE / OBJECTIVE(S):

To analyze my personal nutrition on seven separate days, a school day, a workout day, a healthy
day, a weekend day, a work day, a party day, and a day with the family.
SUBJECTS;

18 year old female, height 5 foot 7 inches, roughly 190 pounds
METHODS / TOOLS / INSTRUMENTATION / PROCEDURES;

Signed up for an account at http://www.choosemyplate.gov/supertracker so that I could keep track of
my daily food intake for specific types of eating for various daily venues.

Because I have specific, well defined eating venues, I chose to compare and contrast those, as
opposed to the assignment which required a low, vs., moderate/typical vs., fantasy venue.

I followed the directions on the website and kept track of my intake for seven days- a school day, a
workout day, a healthy day, a weekend day, a party day, and a family day.

The seven days are described below:
Name
Date
Description
School
11/13/13
3 meals
No fruits
Low veggie
1 snack
Workout
11/11/13
3 meals
Fruits
Veggies
2 snacks
Healthy
11/9/13
6 small meals
8 cups water
Weekend
11/7/13
3 meals
No fruits
No veggie
1 snack
Work
11/5/13
2 meals
1 fruit
No veggie
1 snack
Party
11/3/13
1 meal
Not very
healthy
Family
11/1/13
3 big
meals
with no
nutrition
RESULTS:

Comparing these seven days I have found that most of the calories that we eat every day are empty
calories.

It appears that on the more “disciplined” day, six smaller meals are better than 3 large meals

Days that I have 3 meals it was very difficult to eat fruits and vegetables.

The healthier the day the better I was able to stay within range of the calories for the day.
Page 1 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Table 1. Shows the total calories (kcal) consumed for seven different days
Table 2. Shows the total protein in grams consumed for three different days
Page 2 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Page 3 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Table 3. Shows the total amount of carbohydrates in grams consumed for seven different days
Page 4 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Page 5 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Table 4. Shows the total amount of saturated fats consumed for seven different days
Page 6 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Table 5. Shows the total amount of Fat grams consumed for seven different days
Table 6. Shows the total amount of Dietary Fiber in grams consumed for seven days
Page 7 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Table 7. Shows the total amount of fruits consumed for seven different days
Table 8. Shows the total amount of Vegetables consumed for seven different days
Page 8 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Table 9. Shows the total amount of grains consumed for seven different days
Table 10. Shows the total amount of Dairy consumed for seven different days
Page 9 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Table 11. Shows the total amount of oil consumed for seven different days
Table 12. Shows the total amount of protein consumed for seven different days
Page 10 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
ANALYSIS / DISCUSSION:
Below you will find several Tables and Figures which demonstrate my personal nutrition for seven
different days. The Tables and Figures are in comparison to the Daily Recommendations found at
www.mypyramidtracker.gov .
Case : SCHOOL DAY
On a school day I ate more empty calories that I should have. My grain and protein intake was higher
than I was nutritionally allotted. I had some vegetables but not enough to satisfy the daily recommended
amount. I ate no fruits and the only other liquid other than water that I drank was coffee.
Case : WORKOUT DAY
On a work out day I will wake up earlier than usual and drink my coffee and add in a strawberry yogurt
and for the rest of the day each meal I don’t eat anything higher than 400 calories. I eat almost perfectly
all of my fruits, vegetables, and my protein. And my dairy intake what is asked for under standard
nutritional guidelines.
Page 11 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Case :HEALTHY DAY
On a healthy day I try to eat 6 meals instead of 3 meals I have every other day. I eat a range of fruits
vegetables dairy and grains. Enough to satisfy the food pyramid. Each meal I small and well balance so
that I have enough energy to make it to the next meal.
Case :WEEKEND DAY
On a weekend I don’t watch what I eat. I eat well past my allotted amount of empty calories. I don’t eat
any vegetables no fruits and no dairy. I eat almost twice my allowed amount of carbs and grains. On this
day I eat whatever I want whenever I want.
Case :WORK DAY
On a work day I wake up early and the only thing I have time to do is get dressed and make my coffee
and leave. For lunch I eat a sandwich and that is healthy but it’s not enough to eat my daily vegetables
and fruits. Two meals are better than none.
Case : PARTY DAY
On a party day I only eat one meal and its all empty calories. No fruits no vegetables. All the food that I
eat has no healthy nutritional value.
Case :FAMILY DAY
On a family day I eat 3 meals, breakfast is very healthy, lunch is everything but healthy a cheeseburger
and for dinner is steak and a salad. Some vegetables and no fruits very high protein and low grains and
fiber.
Page 12 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
Conclusions / Further Considerations:

This analysis provided me with nutritional information that I had not previously possessed.

It has taught me that I need to cut down on my empty calories and to eat more fruits and vegetables.

This experiment has also taught me that, although I thought I had enough milk in my diet, I still need
to incorporate more.

My challenges to my new plan will be trying to incorporate more fruits and vegetables into my diet as
I am not a big fan of them and do not eat as many as I should.

I also find being on-the-go a lot has presented a little more of a challenge in choosing healthier foods.

I plan on trying to make better decisions and charting my intake on www.mypyramidtracker.gov

My new plan will include more exercise and the following changes to my diet:
Food Group
Fruits:
Vegetables:
Milk
Meat/Beans
Grains
Daily Amount
2 cups/day
3 cups/day
3 cups/day
6 oz/day
7 oz/day
Nutrient
Sodium
Total Fat
Saturated Fat
Cholesterol
Daily Amount
<2000 mg
25%
<10%
<300 mg
Page 13 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
My current BMI is 31 my goal BMI is 27.
Page 14 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
ATTACHMENTS / APPENDIX
Summary / Formal / Conclusive Results, Tables, Charts, Illustrations
1. Appendix 1 summarizes the meals I had for the week.
2. Appendix 2 summarizes the total nutrients I had for the week.
3. Appendix 3 summarizes my food groups for the week.
Drawings / Diagrams / Illustrations / Photos:
1. All diagrams and charts derived from personal information input into
http://www.mypyramidtracker.gov
References / Literature Cited:
1. http://www.mypyramidtracker.gov
Page 15 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
APPENDIX 1: MY MEAL PLAN FOR THE WEEK
Page 16 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
APPENDIX 2: NUTRIENTS FOR THE WEEK
Tori H's Nutrients Report 11/01/13 - 11/13/13
Your plan is based on a 2400 Calorie allowance.
Nutrients
Target
Average Eaten
Status
Total Calories
Protein (g)***
Protein (% Calories)***
Carbohydrate (g)***
Carbohydrate (% Calories)***
Dietary Fiber
Total Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Linoleic Acid (g)***
Linoleic Acid (% Calories)***
α-Linolenic Acid (g)***
α-Linolenic Acid (% Calories)***
Omega 3 - EPA
Omega 3 - DHA
Cholesterol
2400 Calories
46 g
10 - 30% Calories
130 g
45 - 65% Calories
26 g
25 - 35% Calories
< 10% Calories
No Daily Target or Limit
No Daily Target or Limit
11 g
5 - 10% Calories
1.1 g
0.6 - 1.2% Calories
No Daily Target or Limit
No Daily Target or Limit
< 300 mg
1877 Calories
103 g
22% Calories
181 g
39% Calories
16 g
40% Calories
13% Calories
15% Calories
8% Calories
14 g
7% Calories
1.4 g
0.7% Calories
21 mg
63 mg
305 mg
Under
OK
OK
OK
Under
Under
Over
Over
No Daily Target or
No Daily Target or
OK
OK
OK
OK
No Daily Target or
No Daily Target or
Over
Minerals
Target
Average Eaten
Status
Calcium
Potassium
Sodium**
Copper
Iron
Magnesium
Phosphorus
Selenium
Zinc
1300 mg
4700 mg
< 2300 mg
890 µg
15 mg
360 mg
1250 mg
55 µg
9 mg
923 mg
2406 mg
3282 mg
1079 µg
16 mg
256 mg
1377 mg
139 µg
13 mg
Under
Under
Over
OK
OK
Under
OK
OK
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Folate
Thiamin
Riboflavin
Niacin
Choline
700 µg RAE
1.2 mg
2.4 µg
65 mg
15 µg
15 mg AT
75 µg
400 µg DFE
1.0 mg
1.0 mg
14 mg
400 mg
574 µg RAE
1.9 mg
5.6 µg
64 mg
3 µg
9 mg AT
155 µg
606 µg DFE
1.6 mg
2.2 mg
30 mg
345 mg
Under
OK
OK
Under
Under
Under
OK
OK
OK
OK
OK
Under
Limit
Limit
Limit
Limit
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people w ho are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear tw ice (protein, carbohydrate, linoleic acid, and α-linolenic acid ) have tw o separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.
Page 17 of 18
493692551
Biology 105 – Human Biology
Nutrition Analysis
Session 2015:
Sections:
Class Location:
Days / Time :
55244:
61816:
Instructor:
Spring
55244 / 61816 4 Units
UVC1, 3 and 7 St. Helena.
F 9:00 AM – 11:50 AM LEC
F 1:00 PM – 3:50 PM LAB
M 9:00 AM – 11:50 AM LAB
RIDDELL
Spring
67033 4 Units
MC 2040 / 1432 Napa
T 8:00 AM – 10:50 AM LEC LAB
Th 8:00 AM – 10:50 AM LEC LAB
RIDDELL
APPENDIX 3: FOOD GROUPS AND CALORIES
Tori H's Food Groups and Calories Report 11/01/13 - 11/13/13
Your plan is based on a 2400 Calorie allowance.
Food Groups
Target
Average Eaten
Status
Grains
Whole Grains
Refined Grains
Vegetables
Dark Green
Red & Orange
Beans & Peas
Starchy
Other
Fruits
Whole Fruit
Fruit Juice
Dairy
Milk & Yogurt
Cheese
Protein Foods
Seafood
Meat, Poultry & Eggs
Nuts, Seeds & Soy
Oils
8 ounce(s)
≥ 4 ounce(s)
≤ 4 ounce(s)
3 cup(s)
2 cup(s)/week
6 cup(s)/week
2 cup(s)/week
6 cup(s)/week
5 cup(s)/week
2 cup(s)
No Specific Target
No Specific Target
3 cup(s)
No Specific Target
No Specific Target
6½ ounce(s)
10 ounce(s)/week
No Specific Target
No Specific Target
7 teaspoon
7½ ounce(s)
½ ounce(s)
7 ounce(s)
2 cup(s)
1¼ cup(s)
1½ cup(s)
0 cup(s)
¼ cup(s)
1½ cup(s)
¾ cup(s)
¾ cup(s)
¼ cup(s)
1¾ cup(s)
¾ cup(s)
1 cup(s)
7½ ounce(s)
1½ ounce(s)
6½ ounce(s)
1 ounce(s)
4 teaspoon
OK
Under
Over
Under
Under
Under
Under
Under
Under
Under
No Specific Target
No Specific Target
Under
No Specific Target
No Specific Target
Over
Under
No Specific Target
No Specific Target
Under
Limits
Allowance
Average Eaten
Status
Total Calories
2400 Calories
1877 Calories
Under
Empty Calories*
≤ 330 Calories
436 Calories
Over
Solid Fats
*
327 Calories
*
Added Sugars
*
109 Calories
*
*Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total Calories.
Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy subgroup.
Page 18 of 18
493692551